Improve Your Sleep

  • 9 mths ago


Adults need 7 or more hours of good-quality sleep on a regular schedule each night. Getting enough sleep isn’t only about total hours of sleep. It’s also important to get good-quality sleep on a regular schedule so you feel rested when you wake up.

Why is getting enough sleep important? Getting enough sleep has many benefits. It can help you:

  • Boost your immunity
  • Stay at a healthy weight
  • Lower your risk for serious health risks such as diabetes and heart disease
  • Reduce stress and improve your mood

Daytime Habits

  • Try to spend some time outdoors in the daylight — earlier in the day is best
  • Plan your physical activity for earlier in the day, not right before you go to bed
  • Stay away from caffeine (including coffee, tea, and soda) late in the day
  • If you have trouble sleeping at night, limit daytime naps to 20 minutes or less
  • If you drink alcohol, drink only in moderation (less than 1 drink in a day for women and less than 2 drinks in a day for men) — alcohol can keep you from sleeping well
  • Don’t eat a big meal close to bedtime

Nighttime Habits

  • Make sure your bedroom is dark, try putting up light-blocking curtains
  • Consider keeping electronic devices such as TVs, computers, and smartphones — out of your bedroom
  • Go to bed at the same time every night
  • Try to get the same amount of sleep each night
  • Avoid using computers or smartphones, watching TV, or playing video games at bedtime

For more tips on improving your sleep, visit:

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